Deep River Fit – CrossFit
A: Warm-up (No Measure)
3 rounds of:
3 Wall Walks
10 breathes Dead Hang
4-5 presses from split jerk position
B: Jerk Complex (5 sets )
1.1
1 Push Press
1 Push Jerk
1 Split Jerk
(build from last week)
rest 5-10 sec between lifts
rest 1:00 between sets
C: Midline Work (4 sets )
4 sets: Alternating exercises
1:00 Sandbag Carry
1:00 Weighted Plank
rest 1:00
D: Metcon (AMRAP – Rounds and Reps)
14 min amrap
10 HSPU
28 DUBS
4 MU
partners alt movements